Single Arm Single Leg Good Morning to Row
Combines a single-leg hip hinge with a row for a demanding posterior chain and balance challenge
BackAdvancedStrengthHinge
At a glance
| Muscles worked | Primary: Hamstrings and back |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Stand on one leg holding a dumbbell in the opposite hand
- Step 2: Hinge forward at the hips while extending the lifted leg back for balance
- Step 3: At the bottom of the hinge, row the dumbbell up toward your ribs
- Step 4: Lower the dumbbell back down
- Step 5: Drive your hips forward to stand back up, then repeat, switching sides
Equipment
- Dumbbell optional
Coaching tips
Benefits
Combines a single-leg hip hinge with a row for a demanding posterior chain and balance challenge
Common mistakes
Rounding the lower back instead of hinging with a flat spine
Make it harder
Increase the dumbbell weight or slow the hinge phase
Make it easier
Keep both feet on the ground and perform the row separately
Breathing
Exhale rowing at the bottom of the hinge, inhale standing back up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.